Run fast

Finally got out on my new road bike.  I was planning a leisurely ride to help my legs recover but it turned into a 25 mile grind up Millcreek Canyon and then north towards the U.  I just couldn't let my sister kick my butt.  The legs still feel better than yesterday but the ride today probably wasn't the smartest thing to do a day after a marathon.  Oh well.  I have a few weeks to recover before the next one. 

So what's the deal with no spot for biking miles?  Are runners not supposed to ride a bike?  These miles should count for something, right? :) Oh well.  I will accept the fact that this is the "fastrunningblog" and biker geeks aren't allowed. 

I am still giving myself .1 for cross training because I also mowed the lawn.

Road the stationary bike and then ran slowly on the treadmill for about 2 miles.  The aches are going away so I should be able to gradually increase the miles each day.

Easy miles on treadmill.

6 miles on stair stepper.  Building up those quads...

Two days ago I decided to run a couple of miles at the gym after work.  I did one mile and was feeling good so I sped up the pace.  Suddenly I felt a twinge in my left hamstring.  I stop the wheel and stretched and stupidly hopped back on.  After about another minute I felt the hamstring tighten again and then a sharp pain.  I jumped off immediately but I am afraid the damage was done.  I definitely don't think it is torn but I am sure I won't be able to run for awhile.  This isn't the first time I have done this so I am getting better at the rehab, i.e. stretch, roller, ice, heat (jet in hot tub), cross train (eliptical, stairstepper, bike, rowing), and NO RUNNING.

Today I did a great workout at the gym, as defined by sweat output.  1 hour spin class, 30 mins on the eliptical, 3 mins on the rowing maching, 20 mins of lifting, stretching and core.  The hamstring is feeling better but I am not going to attempt to run until at least Wednesday.